Distress Tolerance/Pros & Cons
What is a goal of using distress tolerance skills?
To get through the Red Zone without making a situation worse.
What word do we use to remember distraction skills?
ACCEPTS
Replacing immediate negative events or emotions with more positive ones.
What is Self-Soothe?
Using the 6 senses to ground and comfort yourself
What is Radical Acceptance?
Identifying what you have control over, what you don't have control over, and skillfully letting go of/accepting things you cannot control.
Radical means to accept ALL THE WAY and COMPLETELY
Distress Tolerance skills are designed to help you solve your problems. True or False?
FALSE
Name a Distracting skill other than Activities and how you might use it.
Individual responses
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
What are the six senses?
Sight, hearing, smell, touch, taste, movement
What are the four options for painful situations?
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
What is the Pros and Cons skill?
Thinking about the positive and negative outcomes of tolerating and not tolerating distress.
What does it mean to find Meaning in a crisis?
Make lemonade out of lemons. Find a lesson in the pain.
Give an example of Self-Soothe for each of the 6 senses
VISION: Look at nature, watch a relaxing film, look at a soothing picture. HEARING: Listen to soothing music or sounds of the ocean. SMELL: Lavender, hand cream, perfume. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Movement: dance, stretch, exercise
What is not part of acceptance?
Agreement or approval
When is the best time to make a pros and cons list?
To cope ahead to avoid using unhelpful coping strategies.
It is best to create a pros and cons list when we are feeling calm and settled. We can then use our WISE mind to evaluate the situation without emotion mind taking over. We can then use the completed pros and cons list when we are feeling distressed.
If you Distract yourself by watching a funny movie, which skills might you be using? (Name at least 2)
Emotion, Activities, etc.
What are the two rules for Vacation?
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
What does TIPP stand for?
Temperature, Intense Exercise, Paced breathing, Progressive relaxation
What is Turning the Mind?
Radical Acceptance is not done one time. We often have to repeat the process and turn towards acceptance again and again.
What is an advantage of using Pros and Cons to survive a crisis?
a) it gives you some time before acting on an impulse
b) it will solve the problem
c) it allows you to weigh and compare your choices
d) Both a & c
d) Both a & c
Describe how to use Comparison
Trying to compare your current situation or the current crisis to a situation that's worse.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.
Give an example of how you could use improve the moment in your life.
Individual responses
When we use paced breathing, we breathe ______ to a longer count than we breathe _____
OUT
IN
What is the difference between willingness and wilfulness?
Willingness is being effective and doing exactly what a situation calls for.
Wilfulness is the opposite and not facing reality or being effective.